[0:00] if you're thinking about training for
[0:01] your first 5k running race that is
[0:03] awesome number one I totally believe in
[0:06] you you can absolutely do it number two
[0:09] you're probably considering a couch to
[0:11] 5K training plan for this now this is
[0:14] great because couch to 5K training plans
[0:16] will certainly help you get ready for
[0:18] your first 5k running race however 5K
[0:21] training plans have always had a
[0:23] downside that resulted in Runners
[0:25] actually not performing to their best on
[0:28] race day or in future races well for
[0:31] this year we are going to undo that and
[0:32] give you a training plan that you can
[0:34] use that overcomes a lot of the
[0:36] shortcomings of couch to 5K while
[0:38] getting you ready just as reliably as
[0:41] all of those historical couch to 5K
[0:43] training plans what's up motivators my
[0:45] name is Taryn when Ordinary People want
[0:47] to accomplish something extraordinary in
[0:49] Endurance Sports they choose our totally
[0:51] free motive training plans you're ready
[0:53] to take on that next big challenge let's
[0:55] do it this is an example couch to 5K
[0:58] training plan that would be real really
[1:00] common lasts anywhere between about six
[1:03] and eight weeks long and just about
[1:05] every couch to 5K training plan has this
[1:07] breakdown of three maybe four runs per
[1:11] week specific rest days per week and
[1:13] they start out with run walk intervals
[1:16] of maybe one minute of running one
[1:19] minute of walking two minutes of running
[1:20] four minutes of walking and then just
[1:23] gradually as the weeks go on the running
[1:26] periods get longer and then the walk
[1:28] periods get shorter it builds you up to
[1:30] the point at which you are running a lot
[1:32] more than you are walking and at the
[1:34] very end of these training plans you are
[1:37] going to be able to do a 5K race because
[1:39] you really aren't needing that much rest
[1:41] because you've built yourself up to do
[1:43] it there are a few significant downsides
[1:46] to this however first thing is that it's
[1:48] boring you can look at every single
[1:50] workout and it's basically just the same
[1:52] workout with a slightly different
[1:55] version run after run after run going
[1:58] between running and walking this tends
[2:01] to not be very motivating for people so
[2:02] a lot of people drop off because they
[2:04] just figure hey running's boring why am
[2:06] I doing this the second thing this is
[2:08] really significant in limiting your
[2:10] performance on race day and in future
[2:12] races is it tends to build a very single
[2:15] speed shuffling kind of Runner now this
[2:19] run period this run period that run
[2:21] period every single run period in these
[2:25] couch to 5K workouts does the exact same
[2:27] thing just tells you to go out and run
[2:29] and what happens is most people do all
[2:32] of the running at the exact same speed
[2:34] and this is not good training you need
[2:37] to vary your speed for your body to
[2:39] constantly adapt and make improvements
[2:42] which then leads to the next issue the
[2:45] next issue is that this does nothing to
[2:48] promote good running technique and
[2:51] because you are just going to run the
[2:53] exact same same speed the entire time
[2:55] and you're building up fairly quickly
[2:58] people are going to tend to gravitate
[3:00] towards a very slow plotting shuffling
[3:04] kind of heel striking running stride and
[3:07] this is developing a lot of problems for
[3:09] runners in the long term because you
[3:12] aren't actually running efficiently you
[3:14] also are running in a way that is very
[3:16] likely to add injuries because you're
[3:19] adding a lot of impact and imbalances in
[3:21] your running and then finally it's not
[3:23] personalized what if you are just
[3:25] starting but you are actually a very
[3:28] quality athlete and you can run for
[3:30] three minutes at a time well you're
[3:32] going to start off quite a bit slower
[3:35] than you're actually capable of doing or
[3:37] what if you're just getting started
[3:39] which is completely fine and you can
[3:41] only run for 15 seconds at a time this
[3:44] training plan and all of the 5K training
[3:47] plans do nothing to account for all of
[3:49] our individual differences what I've
[3:51] created here that's free for all of you
[3:53] to use is is a motive training plan that
[3:56] is a couch to 5K preparation training
[3:58] plan that will take eight weeks and
[4:00] it'll overcome all of those shortcomings
[4:02] of typical couch to 5K training plans so
[4:06] let's dive into it I'm going to reveal
[4:08] the entire training plan for you here
[4:09] cell by cell week by week workout by
[4:12] workout and give you all the full
[4:13] details but just so you know you don't
[4:15] have to write this down you don't have
[4:17] to go and download something all you
[4:19] need to do is just take a screenshot of
[4:21] this you can do that for free and use
[4:23] this entire training plan for your
[4:25] training to get you ready for your first
[4:27] 5k let's start out with the Monday walk
[4:31] run and I'll reveal all of the workouts
[4:34] as we go what we're going to start with
[4:36] is a 30 minute total workout here and
[4:40] where we are going to start deviating
[4:43] from traditional couch to 5K training
[4:45] plans is right in this very first
[4:46] workout so what we're going to do is
[4:49] we're going to say that this workout
[4:50] should be 30 minutes total in length I
[4:54] want the rest period to be two minutes
[4:56] so start out the workout with two
[4:59] minutes of walking and then where we're
[5:01] going to deviate from traditional couch
[5:03] to 5K training plans is the run is
[5:06] whatever you can do so if you can run
[5:10] for 15 seconds then run for 15 seconds
[5:13] if you can run for three minutes already
[5:16] run for three minutes and this is where
[5:19] we're going to start personalizing this
[5:21] training plan for you because what we
[5:23] are going to do for the rest of the
[5:25] eight weeks is this
[5:27] we are going to gradually take away 15
[5:31] seconds
[5:33] her rest interval so we're starting out
[5:36] resting and walking for two minutes then
[5:38] you're going to walk for only a minute
[5:40] 45 then a minute 30 then a minute 15 a
[5:43] minute 45 seconds 30 seconds and 15
[5:46] seconds but every week you are going to
[5:49] add on 15 seconds to how much you are
[5:52] able to run in the previous week so if
[5:56] you start in week one running for 15
[5:58] seconds then in week two run for 30
[6:01] seconds in week three run for 45 seconds
[6:03] conversely if you are already able to
[6:06] run three minutes well run for three
[6:09] minutes 15 seconds and then week three
[6:11] three minutes 30 seconds and then week
[6:13] four three minutes 45 seconds I'll show
[6:16] you over here with something that I
[6:18] created just to show you an example of
[6:20] how this becomes personalized is let's
[6:22] say you can only run 15 seconds at a
[6:26] time at the start well you're going to
[6:28] get a much more significant work to rest
[6:31] ratio you're going to get a lot more
[6:33] rest based on how much you can run
[6:35] however it's still going to build you up
[6:38] over eight weeks to the point at which
[6:40] you are running two minutes continuously
[6:43] with 15 seconds rest very doable over
[6:46] the course of eight weeks now what if
[6:48] you are that person who can already run
[6:49] for three minutes well that's great it's
[6:52] still going to build you up gradually
[6:54] it's going to build you up to a nice run
[6:56] to rest ratio the ratio is just going to
[6:59] be skewed so that you do a little bit
[7:01] more running than the people who aren't
[7:03] able to run quite so much but it's still
[7:06] going to build you up to that point at
[7:07] which you don't need a lot of rest
[7:09] coming back to this getting into the
[7:12] second shortcoming of couch to 5K
[7:15] training plans where it does nothing to
[7:17] actually train you how to run with good
[7:19] technique what I want you to do at the
[7:22] start of every single run interval here
[7:25] is I want you to start with a running
[7:27] drill that teaches good technique
[7:29] instead of Landing out front of your
[7:32] body and and putting on the brakes I
[7:34] want you to land basically directly
[7:36] underneath your body so what I want you
[7:39] to do at the start of every run interval
[7:41] in this workout is start by jumping in
[7:44] place up and down what's going to happen
[7:46] is your body is going to naturally land
[7:49] directly under your center of gravity
[7:51] then start doing some butt kicks so
[7:54] you're simulating a running stride then
[7:56] start leaning forward from the ankles
[7:58] and run for as long as you intend on
[8:01] running during that run interval by
[8:03] doing this you are going to start
[8:04] ingraining into your brain and your body
[8:07] what it feels like to run with good form
[8:09] because those first few steps are
[8:12] naturally going to have you Landing
[8:13] under your center of gravity building
[8:16] that excellent run technique so we're
[8:18] already overcoming two of the major
[8:21] issues that couch to 5K run training
[8:24] plans have let's get into Tuesday and
[8:26] we're going to reveal arrested so
[8:29] actually I can share that all of Tuesday
[8:33] all of Thursday
[8:35] all of Sunday just like a lot of the
[8:38] couch to 5K training plans out there are
[8:41] all going to be our rest days getting
[8:43] into Wednesday here and revealing what
[8:45] we're doing here this is completely
[8:48] different from couch to 5K training
[8:50] plans we're almost all couch to 5K
[8:53] training plans just have you developing
[8:55] into a single speed Runner and shuffling
[8:57] along in just air quotes running we want
[9:00] you to learn how to run well and run
[9:02] fast and recruit all your different
[9:05] running muscle groups so what we're
[9:07] going to do on Wednesday are Sprints you
[9:10] might think well hey I'm just a beginner
[9:11] Runner should I really be doing sprints
[9:13] yeah so what this workout is is it's
[9:16] going to be 30 minutes in total it's
[9:19] going to be a 10 second Sprint followed
[9:21] by four minutes of just walking or
[9:24] easily jogging around doing a complete
[9:27] recovery the entire focus is this Sprint
[9:30] and the reason for that is all of us
[9:33] adult athletes when we're learning to
[9:35] run as adults what we don't actually
[9:37] move that fast day to day we kind of
[9:40] just walk around we plot around and our
[9:42] body loses all of the activation of our
[9:45] fast twitch muscle fibers so unless we
[9:48] turn that on we are always going to be a
[9:51] slow shuffling kind of Runner these
[9:53] Sprints are going to waken up all of
[9:56] those fast twitch muscle fibers teach
[9:58] our body how to go fast and recruit a
[10:01] bunch of new running muscle groups so
[10:04] that we can activate more of those
[10:05] muscle groups helping not just these
[10:07] Sprint workouts but all of the other
[10:10] running that we do how this is going to
[10:12] progress over the course of the eight
[10:14] weeks I'll reveal here and what we're
[10:17] going to do is we are going to keep that
[10:20] at 30 minutes total it's going to be 10
[10:23] seconds of sprinting in week two and
[10:26] then three and a half minutes of walking
[10:29] around and fully recovering so we're
[10:31] taking off 30 seconds of that recovery
[10:34] time allow allowing us to do an
[10:37] additional Sprint maybe two and then
[10:39] we're still going to keep with 10
[10:41] seconds of sprinting in week three but
[10:43] it's going to be three minutes of
[10:45] walking and jogging in week four it's
[10:47] going to be still 10 seconds of
[10:48] sprinting two and a half minutes of
[10:50] walking and jogging so we're adding in
[10:52] intervals the entire way we're adding
[10:55] load we're adding a training plan so our
[10:57] body is actually adapting and getting
[11:00] faster as we go in week five still a 10
[11:03] second Sprint but two minutes of full
[11:05] recovery week 6 15 seconds of sprinting
[11:08] two minutes of full recovery week 7 15
[11:12] seconds of sprinting 1 minute and 45
[11:14] seconds of recovery and then at the end
[11:17] 15 seconds of sprinting one and a half
[11:19] minutes of total recovery so what's
[11:22] happening here in Monday is we're
[11:24] building up the ability to run steadily
[11:27] with fewer and fewer run breaks we're
[11:29] also developing excellent run technique
[11:31] here on Wednesday we are teaching our
[11:34] body how to run actually very well
[11:36] recruit a bunch of muscle fibers move
[11:38] very quickly in doing so that is also
[11:41] going to improve our run technique so
[11:44] we're not just learning how to shuffle
[11:46] along we're learning how to run well
[11:48] with this training plan Friday which I'm
[11:50] going to reveal here is actually going
[11:52] to be a small strength day it's not
[11:54] going to require a gym we're going to do
[11:56] this with only body weight exercises but
[11:59] remember how I said that most of us as
[12:01] adults who haven't run our entire lives
[12:03] we have some limitations with our muscle
[12:06] groups because they haven't been trained
[12:07] for this and to not actually dedicate
[12:10] time in a strength session every single
[12:13] week which is what most couch to 5K
[12:15] training plans do is really doing us a
[12:18] disservice because us adults we have
[12:21] body limitations we have tight chests
[12:23] our backs don't activate and move quite
[12:26] as easily our hips and our core are a
[12:29] little bit sloppy leading to energy
[12:31] leakage with every single foot strike
[12:33] that we do we're going to start you off
[12:35] with this very short strength workout to
[12:38] open up the body and strengthen and
[12:40] stabilize it what we're going to do in
[12:43] this workout which should take only
[12:44] about 15 or 20 minutes at most is we're
[12:48] going to focus on activating the lower
[12:51] half but doing it in a way that opens up
[12:53] the hips and the core area to get rid of
[12:56] some of those limitations caused by
[12:58] day-to-day life where we tend to sit a
[13:00] lot so we're going to start off with
[13:02] body weight squats lunges and a 20
[13:04] second plank to create stability
[13:06] revealing the next week we're going to
[13:09] instead of body weight squats we'll do
[13:11] jump squats so we are simulating jumping
[13:14] like we do from every single running
[13:16] stride to the other then we're going to
[13:19] have 10 lunges and a 30 second plank to
[13:22] build it up we'll build that up to 10
[13:25] jumping lunges this is fairly intense so
[13:28] we're going to just focus on jumping
[13:31] lunges where we're jumping from one leg
[13:33] and one lunge position to the other leg
[13:35] and then a 30 second plank on our left
[13:39] side 30 second plank on our right
[13:41] getting all of our stabilizer side
[13:43] muscles nice and strong and then I'll
[13:45] reveal everything and you'll see that it
[13:48] just progresses into slightly more
[13:50] complex slightly more stabilization
[13:53] required workouts where we're building
[13:55] up from Kozak squats where we're
[13:57] squatting from side to side scorpions to
[14:00] really open up that t-spine rotation
[14:03] that we need to rotate as we're running
[14:06] all the way into some Turkish getups
[14:08] some single leg deadlifts some Planks on
[14:12] all sides where we're planking on our
[14:13] right side planking on our front
[14:15] planking on our left side and then doing
[14:18] a bridge in behind it's just working our
[14:22] way towards opening ourselves up and
[14:24] creating nice stability that is going to
[14:27] transfer really well into our run
[14:29] technique finally let's get into
[14:31] Saturday and this is what I've termed as
[14:34] a hike day what we're looking at doing
[14:37] here on the Saturday workout is kind of
[14:39] similar to a long run a long run is long
[14:42] steady it's going to build endurance
[14:44] these are very sub-maximal runs that
[14:48] Runners typically do this is our easy
[14:50] long run day well because you're just
[14:52] learning to run we're not going to tell
[14:54] you to go out and run continuously but
[14:56] what I want you to do is get in the
[14:58] habit of being on your feet at a higher
[15:01] heart rate than you're used to
[15:03] continuously so what I want you to do is
[15:05] on this first week have 25 minutes of
[15:08] total work where you can do this on a
[15:11] trail you can do this actually on roads
[15:13] if you can't get to a trail but just be
[15:16] out there working pretty vigorously
[15:18] walking getting that heart rate really
[15:20] high so that you're breathing heavily
[15:22] and then at the very end of this hike or
[15:25] hike walk whatever you want to call it I
[15:27] want you to jog for as long as you can
[15:29] but I want it to be a super super easy
[15:33] shuffly basically like as slow as you
[15:37] can possibly make it and still call it
[15:39] running continuous jog I'm expecting for
[15:42] most people this is going to be
[15:43] somewhere in the range of
[15:45] two to four minutes stretch it out as
[15:49] long as you possibly can and then what
[15:51] we're going to do in week two is we're
[15:54] going to make this total time two and a
[15:56] half minutes longer so 27 and a half
[15:58] minutes so you're on your feet you're
[16:01] working a little bit harder for two and
[16:02] a half minutes more and then I want you
[16:05] to do that shuffle period at the very
[16:08] end of the workout for two minutes more
[16:10] so if you started at the very end of
[16:13] this workout by continuously jogging for
[16:15] two minutes in week two I want it to be
[16:18] four minutes if you start with just one
[16:19] minute I want it to be three minutes and
[16:22] we're going to progress that exact same
[16:24] way throughout all eight weeks where we
[16:27] start with 25 total minutes build our
[16:29] way up to 45 total minutes which is
[16:32] going to be much longer than most of you
[16:34] will need for a 5k so we're getting used
[16:37] to working for a longer period of time
[16:38] than a 5k will even take so all of a
[16:41] sudden the duration of a 5k mentally is
[16:44] not going to be much of an issue for
[16:45] this is also going to build that nice
[16:48] endurance that low level long-lasting
[16:51] endurance where we're burning a lot of
[16:53] fat we're building a lot of mitochondria
[16:55] and energy producers in our muscles that
[16:58] all happens at a very low intensity
[17:00] which is why instead of just making this
[17:02] another run walk like most couch to 5K
[17:05] training programs do we've specifically
[17:07] made this less intense than this typical
[17:10] walk run on Monday
[17:12] so if you haven't done it already take a
[17:15] screenshot of this with your phone and
[17:18] save it to your phone you can print it
[17:19] off you can do whatever you want for it
[17:21] consider this completely free of any
[17:24] copyright issues take this for free I
[17:27] just want you to get out and do that
[17:29] first 5k race now if you want a more
[17:31] personalized training plan than this or
[17:34] if you do this and you want to step up
[17:36] to the next big endurance Adventure that
[17:39] you want to go on maybe a 10K maybe a
[17:41] half marathon maybe a full Marathon you
[17:44] can get a free personalized training
[17:46] plan from us from the motive training
[17:48] app all you need to do is go to
[17:50] mymotive.com go through the sign up
[17:52] process and all you have to do is enter
[17:54] the race dates that you have the goals
[17:57] that you have for those races and your
[17:58] current capabilities and we will
[18:00] generate a completely free personalized
[18:02] training plan for you there's a link in
[18:04] the description below to it thank you
[18:06] for watching motivators you are ready to
[18:09] take on that next big endurance
[18:10] Adventure later